The trampoline was originally invented in the US by Teenage gymnasts George Nissen and Larry Griswold in 1930s.
Since then, trampoline has grown in popularity worldwide to the extent where it is now an Olympic game.
With the way kids are being glued to their video games, trampolining is one of those few forms of exercise that can your kids off the TV with their friends into the backyard to have fun.
Looking at the health benefits that can be derived from trampolining, trampolines are not just a kids thing, but also for adults as well. Whether it is in-ground, above ground, rectangular, square or round, the trampoline is an effective and an excellent low impact exercise performed by health-conscious parents as an effective way to have fun and to workout at home.
Trampolining also called rebounding. In a research conducted by NASA on their astronauts in 2006, a report which was published in the “Journal of aviation, space, and environmental medicine,” it was reported that trampoline exercise is one of those forms of exercise that have about 70 fitness effectiveness, even far better than jogging, walking and running.
It has been established that even the most strenuous trampoline exercise impose less impact on joint and bone than jogging and running as the trampoline padding absorbs almost 80 percent of the shock resulting from jumping up and down.
Trampolining is more effective because it causes less stress on joints and bones and highly effective in eliminating calories, building heart, improves muscle strength, stamina, lung fitness, balancing skills, reduce stress, and also reduces body fat significantly.
Best Trampoline Exercises You can Try with Your Family at Home
Basic Bounce and stretch
Before one begins his workout, it is always recommended one should stretch. Fitness experts and Health practitioners have always advised stretching before working out as this helps prepare and protect you from injury during the exercises.
The basic bounce and stretch are the commonest of trampoline workouts.
However, the benefit derived from this form of exercise depends on how high one can jump. The higher the jump, the more effort one exerts and the more calories burned.
It’s not just about the height of the jump but you can also derive some benefits from the landing. The whole muscles in the body react and adjust while landing making your muscles stronger.
Apart from this, you can as well develop a better balance in mid-air. All you need to do is to stretch out both your arms at the same whilst bouncing.
You can as well modify the stretches, keeping your feet and hands straight and repeating as many times as you can without resting.
Basic Stretching Exercises
You could as well try some couple of stretching exercises with your trampoline. In this, the trampoline will not be used exactly as in the case of basic bounce rather it will be used to support you throughout.
You will just lie down on the ground (flat) and your legs stretched up reaching the trampoline, then lift your legs up high then bring back gently. Repeat this several time, the stretches are quite simple and can as well be modified.
Weightless mid-air dance
This can be done while performing the normal up and down jumps on the trampoline. All that is required of you is to add some twists while jumping up and down on the trampoline.
Twists are performed when one is suspended in mid-air, you can also perform some dance moves. However, the twist or dance must be fast movements. The twist should also be simple so as to avoid the possibility of accidents.
Touch Your Toes
One other best trampoline workouts are the touch your toes, this is where one uses his hand to touch his toes while bouncing. You will jump up high into the air, and be sure the jump is very high, while you do that, push out your legs and extend them straight to the front.
As you do that, use your fingertips to touch your toes at the same time. Then keep your feet straight as you land on the trampoline floor. Alternate and switch sides each time you bounce. You can then do this again as many times as you wish.
Bounce and Kicks
If you have tried the basic bounce, this is the time to make some addition to you bouncing skills. Yes, I mean combining bouncing and kicking. The only thing you need to do is to pick either of your legs up and kick as you are bouncing.
Alternate your legs each time you jump into the air. This exercise is the best way to improve the strength of your heart through the exercise is a kind of energy consuming.
It is advised to do it at intervals. Do this as many times as possible, it will help you burn a lot of calories, improve flexibility and muscle strength.
Circle Your Arms
This is mostly performed by children, here you use your hands to create a circle-like shape and continue rebounding. This is also called flapping motion, it helps you bounce a little higher. This a great way of having fun with your kids.
In addition, this form of trampolining will help you burn a lot of calories in a just short period of time.
The Basic Jog
One other simple form of trampoline exercise is the basic jump. This is usually done by lifting one of your foot off the ground and alternatively as you jog slowly on the trampoline. Raise up the opposite arm as you go on jogging, this makes the exercise much more effective. This form of exercise will help improve your heart rate as well as enjoy a great aerobic exercise.
If you are starting for the first time, you can jog for 5 minutes and rest for one minute. Then do another 5 minutes of jogging from which you can continue with another exercise. This will help prepare your body for the next exercise especially in the morning.
The jump-off exercise is one of the super fun forms of trampolining to do. It is the simplest form of trampoline exercise that anyone can do including the little kids.
It involves only jumping up and down, and you can do this as many times as you want. You could do 30 bounces, 20 touches, then repeat the whole process again. Although this is obviously not the fastest way to lose weight with little time and patience, you will definitely see the result.
You always fight the pull of gravity each time you bounce on a trampoline. The higher the jump, the more the energy you use, and this increases the amount of call you burn.
Each time you land on a trampoline, not only it stops your downward movement but also accelerates you back into the air (up). This forces your muscles to react about three times the more than the force of gravity.
This form of rebounding fine-tunes the sense of balance. That short period of weightlessness while in the air allows a number of muscles to maintain orientation.
Playing games with the whole of your family together is a lot more fun. There are myriad of great games specially designed for the backyard trampoline. Exercising on a trampoline can be taken to another level playing games.
There are lots of trampoline games you can play like the balance games, ball games, singing games, dancing games, and spelling games. There are lots of other forms of games for every age group. Accessories like a ball, a hoop, and some rope and pieces of chalk are all you need to stimulate and bring out the competitive nature of your kids.
You try some number of tricks as you are bouncing on a trampoline-like changing cloth, highest jump, and twists. The most amazing record set for changing cloth in just 45 seconds. There other lots of other tricks that can be performed using a trampoline.
In the United States, three brothers set a record of the highest jump of 6.7 meters, and another guy from Melbourne, also set a record for the fastest back handsprings, he was able to achieve 41 of them within just a minute.
From handsprings, and somersaults to high jumps and backflips, it’s amazing what you can achieve with little patience and persistence.
Note that all these tricks are only to be attempted on the larger trampolines (most preferably 14ft trampoline that has a safety net), and always should be supervised by an adult especially when children are involved.
Some more basic exercises and tricks on the trampoline
Make several vertical jumps on the trampoline to get enough height to allow you to make the movement. Once you have the necessary height, extend your arms and legs until you are placed in the shape of a cross.
- Difficulty: easy
- Competitive game: Try to keep the figure in the air as long as possible without landing badly.
Jump with the knees
Gain height on the trampoline by making several jumps. Once you have it, land on your knees and then land again with both legs to continue jumping normally.
- Game: Make the highest jump with the knees.
- Challenge: Alternate the basic jump with the jump on your knees for the most number of times.
Landing on ass
This exercise is similar to kneeling, with the difference that you have to fall while sitting or ass to continue jumping.
- Challenge: Alternate the basic jump with the ass jump for the most number of times.
After several jumps, fall on the canvas with your whole body flat, bouncing against your back.
- Challenge: Record a video by doing this exercise, upload it to instagram and challenge a friend to do it.
Half twist (half turn) and 360 degrees
Make half a turn on your vertical axis after each jump. To achieve a complete 360º turn, he previously achieved sufficient height with several jumps.
- Game: Try to give more than one full turn.
If you already master the 360º, we complicate it even more. This time you will need more height. Try to take 3 full turns to get to rotate 1080º with your body.
Frontflip and Backflip cartwheels
The Frontflip is the forward flip and the Backflip flips it backward. Surely you’ve tried it in the pool, under the water. Do you dare to run it on your trampoline?
- Challenge: Record a video doing this exercise, upload it to facebook and challenge a friend to do it.
Somersault with spin
Exercise for advanced jumpers. Try to make a 360º turn on your body at the same time you do a cartwheel. To achieve this, begin by doing the exercise with the body grouped, and gradually try it with the right body.
- Tip: Make a strong movement as if you were to grab the opposite foot with your hand.
How to lose fat belly exercising with a trampoline.
You can burn a whole lot of fat virtually in all parts of your body doing some exercise using a trampoline. There are numerous forms of trampoline exercise specifically designed to lose fat belly and strengthen the abdominal muscles like sit-ups and crunches.
Although this is sometimes difficult to do but produces a great result. Trampoline workouts such as, basic jump off, basic bounce and basic Stretches are the easiest and the best ways to eliminate body fat.
Trimming your belly usually starts with the simple jumping and jogging motions. Doing this for five minutes daily can effectively burn the unwanted fats around your tummy. There is no need for jumping very high really. The most important thing here is to keep your tummy tucked-in, plant your heels and soles hard each time you are landing.
One very important thing to do is to bend your knees alternately for every four minutes. This movement helps to burn calories throughout your body at the same time strengthens your core muscles.
- Top 10 Best Trampoline Reviews
- Best Rated Trampolines for Gymnastics
- Best Rectangle Trampoline Reviews with Buying Guide
- Are Trampolines Safe For Adults?
- Weight Limit on Trampoline: How much weights can a trampoline hold?
- Benefits of Trampolines That You Should Know
- Trampoline Safety Tips: Stay Safe While Jumping